Ask most physically fit people how they stay healthy, and they’ll probably say they spend hours in the gym.
But new research suggests that simply choosing to skip the elevator or escalator in favor of… climb the stairs every day can help you live a longer life.
Researchers from the University of East Anglia in Britain analyzed data from nine studies involving more than 450,000 people.
Overall, they found that those who took the stairs “regularly” had a 39 percent lower risk of dying from heart disease than those who did not.
Over the fourteen years the participants were followed, it also found that stair users had a 24 percent lower risk of death from any cause than those who normally use a lift.
Dr. Sophie Paddock, a cardiologist involved in the study, said: ‘We found a consistent association between stair climbing and a lower risk of both cardiovascular and overall mortality.
‘Unlike going to the gym or exercising, climbing stairs is something you can easily fit into your day at home, at work or when you’re on the go. It’s a good option for people who don’t have much time or access to exercise.”
She added: “If you have a choice between taking the stairs or the [elevator]go for the stairs. Even short bursts of physical activity have beneficial effects on heart health.”
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Scientists have discovered that taking the stairs can help you live longer
The researchers did not say how often someone would have to climb the stairs to get heart health benefits, but said “further research” was needed.
But their review did cite an article, one of the largest analyzes of its kind, that suggested that climbing about six flights a day, or about 60 steps, provides heart health benefits.
The team also completed previous research showing that just a few minutes of stair climbing each day can reduce heart disease risk factors, such as blood pressure.
When someone climbs stairs, the muscles must exert greater force than when walking to lift someone off the ground.
This causes them to burn energy faster, causing the body to increase their heart rate to provide them with extra oxygen and nutrients. The thigh muscles are the largest in the body.
It’s this sudden burst of heart activity that researchers say can promote organ health and reduce the risk of heart problems.
Other muscles also need to work to keep a person upright, which researchers say can strengthen these muscles and reduce the risk of falls in old age.
In the analysis, published in the American Journal of Cardiovascular Medicinesparticipants were on average 35 to 84 years old. Half were women and were followed for an average of fourteen years.
The studies differed in how they measured how often someone took the stairs. Some asked participants to rate their ability to climb multiple flights of stairs without resting, while others asked how many flights of stairs they had climbed in a given period of time.
All studies were based on self-reported data and none actually looked at participants climbing the stairs to confirm how often they used them, which was the main limitation of the study.
Heart disease is the leading cause of death in America and every 34 seconds kills about one person, equivalent to more than 900,000 deaths per year.
People who are overweight or obese, have high blood pressure, are physically inactive, or drink alcohol excessively are at greatest risk for the condition.
However, researchers say it can be easily prevented by avoiding smoking, keeping cholesterol levels low, eating healthy and exercising.
Dr. Vassilios Vassiliou, a cardiologist who led the study, said: ‘Taking the stairs is a practical and often overlooked way to incorporate physical activity into everyday life.
‘Our research shows that it can also help prevent heart disease.’
